12-Week Bodyweight Workout Plan (with PDF)

Bodyweight workout or circuit is a set of physical exercises that are based on holding or lifting one’s own weight. There are hundreds of examples of how exercises have helped to get ripped and are suitable both for beginners and more advanced athletes. Working out at home or in the nearest park, you can save time, money and achieve good physical shape. You will find also a downloadable PDF file with this great workout plan.

Gaining mass

Many people believe that without the use of additional weights it is impossible to develop grip strength with your own weight. This is not true. There are complexes of exercises that help to develop strength, endurance and muscle mass of the body. If you wish, during the training with your own weight you can additionally use what you have at home, for example, a backpack filled with something heavy. In this way you will be able to achieve a good result. For this you need to perform a number of exercises.

For example, push-ups are very effective:

  • vertical (3 on 10);
  • Rear (3 on 6);
  • From the floor (2 to 15);
  • Between the supports (2 to 10);
  • Reverse grip pull-ups (3 to 8).

Losing weight

If the reflection in the mirror stubbornly insists that it is time to get rid of excess fat, and you agree with this, then do not necessarily immediately run to buy a membership to the gym. Lose excess weight and tone your muscles can be exercised at home or outdoors.

To get rid of the weight that you think you are overweight, there are basic exercises. They will take only 15 minutes a day, and it will be the initial stage in order to form a slender figure. You need to set a high pace of exercise, as slow workouts will not have the right impact on your body.

You might be interested:  Best Bodyweight Core Exercises | Build Your Perfect Abs

Bodyweight workout plan – three levels of difficulty

In order to progress, you need to increase the load, and simply increasing the number of reps is not enough. Slow repetitions and supersets will make the work harder, but they will not have the same effect as a simple old-school increase in working weights.

There is only one way out, make exercises of different levels of difficulty – for the beginner, advanced level and “pro”. After mastering these three levels you will continue the logical chain, complicating the exercises according to the same principle.

The guideline: the following plan is for one week. Continue each level for 4 weeks. Then move on to the next one. The whole circuit is supposed to take 12 weeks.

Training #1 Monday and Friday.

Exercise #1. Push-ups from the floor for pecs

  • Beginner – kneeling push-ups from the floor. 4 sets of 10-30 (after 30 reps you can pass to the next level) repetitions
  • Advanced – push-ups from the floor with touching the chest. 5 sets of 10-30 reps
  • Experienced – push-ups from the floor with backpack on back of 10-25 kg. 6 sets of 10-15 reps, and so on.

Exercise #2. Pulling up on the chinning bar for the upper back.

  • Beginner chin-ups on the chinning bar with a rubber band or with the help of a partner. 4 sets, 5-20 reps
  • Advanced – pull-ups on the chinning bar. 4 sets of 5-15 reps.
  • Experienced: chin-ups on the chinning bar with a backpack on his back of 5-15 kg. 6 sets of 5-10 reps, and so on.
You might be interested:  Bodyweight exercises | Workout at Home with no Equipment

Exercise #3. Squats for leg and gluteus muscles development

  • Beginner – shallow squats with own weight, 4 sets of 5-40 reps.
  • Advanced – deep squats with own weight, 4 sets of 5-40 reps
  • Experienced – deep squatting with backpack behind back four sets of 5-25 reps.

Training session #2. Tuesday and Saturday

Exercise #1. Floor push-ups for triceps – be sure to watch the instructional video about the technique of this exercise at the bottom of the article!

  • Beginner – kneeling push-ups from the floor. 4 sets of 10-30 (after 30 reps you can move to the next level) repetitions.
  • Advanced – push-ups from the floor with touching the chest. 5 sets of 10-30 reps
  • Experienced – push-ups from the floor with backpack on back of 10-25 kg. 6 sets of 10-15 reps, and so on.

Exercise #2. Pulling up on the bar for biceps – be sure to watch the training video about the technique of this exercise at the bottom of the article!

  • Beginner – pull-ups on the chinning bar with a rubber band or with the help of a partner. 4 sets of 5-20 reps.
  • Advanced – pull-ups on the chinning bar. 4 sets of 5-15 reps.
  • Experienced Technician: chin-ups on the chinning bar with a backpack on his back of 5-15 kg. 6 sets of 5-10 repetitions, and so on.

Exercise #3. Leg raises on the chinning bar – watch the training video about the technique of this exercise at the bottom of the article!

  • Beginner – lifting bent legs in a hanging position on the chinning bar. 3 sets of 5-20
  • Advanced. straight leg raise on a chinning bar. 3 sets of 5-20
  • Experienced – Pull-ups on the chinning bar with weights on legs. 4 sets of 8-15 reps, and so on.
You might be interested:  Bodyweight Shoulder Exercises To Build Massive Shoulders at Home

Dowload this great workout planPDF file.

Be the first to comment

Leave a Reply

Your email address will not be published.


*